Training for Anaerobic and Aerobic Power Chapter 21 Training for Anaerobic and Aerobic Power Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Training Principles Overload principle Overload may be achieved using a combination of Intensity Duration Frequency Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Training Principles Specificity principle Exercise training specificity Specificity of O2max Specificity of local changes Individual differences principle Reversibility principle Detraining Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Anaerobic System Changes with Training Increases in resting muscle levels of ATP PCr Free creatine Glycogen Glycolytic enzymes Resulting in increased capacity to generate blood lactate Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Aerobic System Changes with Training Metabolic adaptations include Number and size of mitochondria Aerobic system enzymes Fat and carbohydrate metabolism Muscle fiber type and size Myoglobin concentration Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Aerobic System Changes with Training Cardiovascular adaptations Cardiac hypertrophy: the “athlete’s heart” Plasma volume Heart rate Stroke volume Cardiac output Oxygen extraction (a- O2 difference) Blood flow and distribution Blood pressure Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Aerobic System Changes with Training Pulmonary adaptations with training Maximal exercise Increases ventilation Submaximal exercise Reduces the ventilatory equivalent for oxygen Tidal volume increases and breathing frequency decreases Training may benefit ventilatory endurance. Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Aerobic System Changes with Training Blood lactate concentration Decreased production Increased clearance Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Other Aerobic Training Adaptations Body composition changes Increased lean mass Decreased fat mass Body heat transfer Performance changes Psychologic benefits Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Factors that Affect the Aerobic Training Response Initial level of aerobic fitness Training intensity Training duration Training frequency Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Training Intensity Overload intensity Perception of effect Train at a percentage of HRmax 55 – 70% HRmax to get a training effect Age-predicted maximum heart rates Karvonen method Perception of effect Lactate threshold Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

ACSM’s Updated Fitness Guidelines and Recommendations Cardiovascular 40 – 85% of O2max 55 –90% HR max 3 or more days per week 20 – 60 minutes Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

ACSM’s Updated Fitness Guidelines and Recommendations Muscular strength One set of 8 – 10 different exercises 8 – 12 reps 2 – 3 days per week Joint flexibility Static and dynamic range of motion exercises, 4 reps 2 to 3 times per week Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Trainability and Genes Responses to training are very dependent upon genetics. Responder vs. nonresponder Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Maintenance of Aerobic Fitness Gains Intensity plays principal role Tapering for peak performance Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Methods of Training Anaerobic training Aerobic training Intramuscular high-energy phosphates Lactate-generating capacity Aerobic training Interval training Continuous training Fartlek training Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Overtraining Sympathetic form Parasympathetic form Hyperexcitability Restlessness Impaired performance Parasympathetic form Increased vagal activity at rest Chronic fatigue during exercise and recovery Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Selected mechanisms underlying genesis of overtraining syndrome in endurance sports Overload Overreaching Overtraining syndrome Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Exercising During Pregnancy Exercise effects on the mother Increases in Blood volume Resting oxygen consumption Resting heart rate Ventilatory response to exercise Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

Exercising During Pregnancy Exercise effects on the fetus Reduced placental blood flow Fetal hyperthermia Reduced fetal glucose supply Copyright © 2007 Lippincott Williams & Wilkins. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition